Ha, awesome timing on the response, I was like how tf did he respond so quickly. Thanks for the tips, I’ll probably grab some.
Got these, ended up pretty expensive with shipping and tax but hopefully they do a bit.
Ate a bunch last night, feeling fat but well fueled at least. Watched an Alan Thrall and Mark Bell sumo video while walking
Back
Incline walk 20 min (7%, 3.1)
DL: 155 1x5 (conv), 1x5 (sumó rest of the way), 1x3, 265 2x3, 315 2x3, 375 (belt) 3x3
Chest supported row: 45x15, 90 3x12
Rope lay pulldown: 110 3x10
Preacher curl: 65 3x8
Supinated/pronated straight bar cable curl: 50 2x10 for each
Sumo felt weird but strong, it’s way more comfortable than conventional for me and is easier on my low back. I’m not sure I’ll make the switch without quite a bit more data but I’ll definitely do it a lot more. Got a few videos from the side (I don’t get set well enough) and tried to take one from the front but fucked up the vid
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I tell everyone sumo is at least worth a good go if u wanna deadlift max weight.
Multiple angles wud u useful. Side is handy tells u some important things but is limited.
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Yea, I pressed film for a front shot but accidentally stopped it while trying to get a good angle.
I’ll post some more angles next session, feedback is always welcome, from anyone on here btw
Open hips more/knees out more i reckon
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Since I’ll be out of town without gym access Thurs-Mon of the coming week I decided to skip my rest day and jump straight to chest/tri, I definitely felt the difference.
Chest/Tri
Assault Bike: 3 min warmup (~210 watts) 4 min 10s work, 20s relax (~320 watt average)
Incline Walk: 8 min (8%, 3.1)
BP: Bar x 10, 135 x 10, 135 x 10 (wide grip, yuck), 185 x 6, 225 x 6, 265 2x6, 1x8
Chest flies: 90 x 10, 130 2x8
Machine tri extension: 90 4x8
Rope pulldown: 70 3x10
So, this is my 4th day in a row and my 6th out of 7 days lifting pretty hard. Could tell I was pretty tired when I got in despite having a decent amount of sleep, caffeine and fuel to burn. My grip and rear delts are completely fatigued, I went double overhand (mostly because I don’t really understand where to hold a sumo deadlift) on yesterday’s deadlifts which tested my grip strength. My rear delts have also been hit 3 of the previous 4 days, so that makes sense.
Going to either take tomorrow off, just do 45 min of walking with some stretching and abs, or hit a light leg session. Will see how I feel.
On a much cooler note, I might buy myself a half day fishing excursion this weekend.
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Took yesterday off did a 25 min yoga session, my arms felt fatigued during it lol.
Right hip a bit sore from sumo, right patellar tendon a bit sore too but nothing too bad. Stretched more than normal before squatting
Legs
Incline walk 10 min (4.5%, 3.5)
Chins: 1x5 (mediocre form but not that hard)
BS (lowish bar): bar x10, 135 x5, 185x5, 225x3, 275x3, 315x3(belt), 365 3x2, 225 x10
Seated ham curl, single leg: 2x12 60
Same, both legs: 2x10 140
Split squat: 3x8 w/15lb dumbbells
Abduction/adduction: 90/70 3x15 each
Squats felt hard at 365, filmed my last set and I moved okay but was probably between 1 and 3 inches high which I’m not surprised about, they felt high. Need to do more work at lower weights, the 225 were all good depth and felt real solid. Should’ve done another set. Split squats felt good, way better on the knee without the rear foot elevated. Which, speaking of, my historically problematic left knee feels great.
Might wake up early to get a session in before I drive down the coast to my vacation
Pretty sure this isn’t low bar upon further review lol
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Bar position is a spectrum. Theres hi lo mid and wherever u wanna put it so long as u are stable is all good.
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Yea, I definitely put it lower on weights I’m more comfortable with, get scared in the mid 300 range and revert to my higher bar style. It’s alright though, just gotta get used to it
Drank quite a bit last night, woke up at 4am, tried to go back to sleep but gave up by 5 and got to the gym by 5:30.
Back/bi
Incline walk 10 min (6%, 3.2)
Chins (pronated): 1x8
Kabuki trap dl: 156 x 10, 246 x 5, 296 2x5, 1x15
Chest supported row: 135 3x5
MAG medium neutral grip pulldown: 180 3x8
Rope curls (supinated): 50 3x15
Pronated: 5 3x10
Definitely felt the booze all the way through, had to have a sit after the deads so I didn’t throw up but glad I went. That set of 15 was probably the small amounts of booze still impacting my brain, felt like death but in a good way. Side note, settle the fuck down with your knurling Kabuki bar, that shit hurts.
If 180 degrees is full extension on chins I’m only probably 110 on average, will keep working down to a more reasonable depth but doing them at all is good enough, for now. Back feeling stronk though for the first time in years.
Headed to the Oregon coast in like 5 hours, can’t wait
Had leftover veg, bratwurst and goat cheese so grabbed some eggs from the store and made a slightly too large scramble
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Pretty much. I’ve been lifting high bar most of my lifting career. Switched to low bar when I started powerlifting things and forgot how to high bar. Recently relearned how to high bar without forgetting how to low bar soo now I can use both.
One thing that helped is having different grip widths. For high bar gripping closer bunched the traps up more like in the vertical direction so made a nice shelf for high bar. For low bar getting by back tight with pinky on the ring grip width makes a shelf in the low-mid bar area
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Yea I’ve noticed I struggle to get my upper back as tight on low bar, probably need to figure out an ideal grip. Think I used a different one every set.
I’m pretty sure I could get 450 high bar rn and probably close low bar but i don’t know if I can hit depth on low. Knee hurts too frequently to do high bar though, so gonna figure out low bar one way or another. Give it another month and I’m going to try and set true maxes. Pretty confident I’ll be over 1300 total at that point
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Back from vacay, got over 10k steps 3/4 days and did yoga the fourth day. Bed sucked and I did a lot of walking barefoot and in crocs plus a 4+ hour drive each way so my lower back is a bit stiff. My knee sleeves came tho.
Legs
10 min incline walk (5.5, 3.4)
BS: 135 2x5, 225x5, 275x5, 295 x 3 (belt), 345 3x4, 1x5, 225x12
Glute Drive: 90 3x10
Ham curls: 120 3x12
Quad extensions: 130 3x10
Split squat: 20lb dumbbells 3x8
Lower back was stiff then got an insane pump, little uncomfortable but feels fine now. The knee sleeves are a tiny bit tight but comfortable enough to wear a few sets in a row without taking them off plus they help stabilize my knee cap and keep things warm which helped a ton. Think my glutes and Hans are a weak point, going to hammer them this weekend. Took a vid of the set of 5, still a bit high and I kind of good morning the last rep but nothing too interesting from the first watch, might post it later
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No need to guess. U will know by how ur squat movement pattern looks when things get hard. Assess leg v hip extension strength with this vid.
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Watched most of that, with subtitles instead of audio (going to rewatch it later), i think based on that it might be weak back but my vid is straight from behind so it’s hard to tell. Pretty much always been a quad dominant squatter tho. I’ll hit something between 365-405 next session and I’ll grab a few videos from different angles.
Pressed (pun not intended) for time today
Chest/Tri
5 min incline walk (8%, 3.3)
BP: 135 x 10, 185 x 10, 225 2x5 (wraps for 2nd set), 275 x 2, 295 3x4, 1x7
Wide Grip BP: 185 2x10
CGBP: 185 1x10, 1x8
Tri pull downs ss w/ facepulls: 60 3x15
Tri overhead extension: 60 3x10
Wasn’t feeling bench until the last set at 295, the wide grip felt good, should incorporate it a bit more just to try and use my chest a little. Triceps feel like they’re blowing up, woo.
On another note, fuck having a job.
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